Recipes · Tunisian · Desserts
Makroudh
One serving has 410 kcal and 7 g protein, and at least a fifth of a woman's daily need of selenium (82%), thiamin (38%), riboflavin (29%), niacin (25%), folate (24%) and copper (23%). Ready in 60 minutes.
- Preparation: 35 min
- Cooking: 25 min
- Makes: 1 serving (128 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten, honey
Ingredients
- 50 g Semolina
- 12 g Butter, unsalted
- 30 g Dates
- 20 g Honey
- 15 g Water
- 0.5 g Baking powder
Method
- Rub the butter into the semolina until it resembles damp sand, then add a splash of the water to bring it together into a firm dough; rest for 20 minutes.
- Roll the dough into a small log, split it lengthwise, and fill the center with the mashed dates, then reshape and press flat into a bar about 1.5 cm thick.
- Cut into 2 diamond shapes and place on a lined tray.
- Bake at 180 °C (350 °F) for 20-25 minutes until golden.
- Meanwhile, warm the honey with the remaining water into a thin syrup.
- Dip the warm baked pieces into the honey syrup, letting them soak briefly, then drain. Makes 1 portion of 2 pieces; multiply by 10 for a full batch.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 410 kcal | 19% |
| Carbohydrates | 75.5 g | |
| Water | 33.1 mL | |
| Fiber | 4 g | 14% |
| Protein | 7 g | 15% |
| Tryptophan | 0.09 g | |
| Threonine | 0.19 g | |
| Isoleucine | 0.27 g | |
| Leucine | 0.47 g | |
| Lysine | 0.15 g | |
| Methionine | 0.11 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.33 g | |
| Tyrosine | 0.18 g | |
| Valine | 0.3 g | |
| Histidine | 0.14 g | |
| Fat | 10.3 g | |
| Monounsaturated | 2.9 g | |
| Polyunsaturated | 0.58 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.42 g | |
| Saturated | 6.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 25.8 mg | |
| Calcium | 69 mg | 7% |
| Copper | 0.21 mg | 23% |
| Iron | 2.6 mg | 14% |
| Magnesium | 40.7 mg | 13% |
| Manganese | 0.41 mg | 23% |
| Phosphorus | 140 mg | 20% |
| Potassium | 315 mg | 7% |
| Selenium | 45 µg | 82% |
| Sodium | 43 mg | |
| Zinc | 0.71 mg | 9% |
| Thiamin (vitamin B1) | 0.42 mg | 38% |
| Riboflavin (vitamin B2) | 0.32 mg | 29% |
| Niacin (vitamin B3) | 3.5 mg | 25% |
| Pantothenic acid (vitamin B5) | 0.56 mg | 11% |
| Pyridoxine (vitamin B6) | 0.13 mg | 10% |
| Folate (vitamin B9) | 96.8 µg | 24% |
| Cobalamin (vitamin B12) | 0.02 µg | 1% |
| Choline | 5.7 mg | 1% |
| Vitamin A | 84.2 µg | 12% |
| Vitamin C | 0.1 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.41 mg | 3% |
| Vitamin K | 1.6 µg | 2% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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